As men grow older, they tend to notice their belly fighting against them. Any dreams of a six-pack seem long gone, and it’s a struggle to lose weight. Does that sound a little familiar? Unfortunately, it’s a natural progression as men age. The only option is to actively fight back. There are plenty of ways to reduce fat and lose weight. However, it requires a concerted effort and a certain change in lifestyle. But, once that fat starts to fall off, it’s all worth it in the end. Let’s discuss a few of the techniques you can use right now.
Cut Out Sugars & Reduce Carbohydrates
I’m not going to suggest you go on a crazy fad diet. They rarely have any long-term impact after the initial weight loss. What we’re looking for is a long-term, realistic solution. A simple, balanced diet is the best option here. However, be sure to cut out sugars. The body is not equipped to deal with them, and instantly turns them into fat stores. Secondly, reduce your carbohydrate intake. Carbs are good for you, but not in excess. The body burns carbohydrates for energy. So, if you reduce your carbs, the body will turn to your fat stores instead.
Aerobic exercise is typically a form of cardio. In other words, it’s time to start jogging or cycling. Again, there’s no need for drastic action – you don’t need to run a marathon. You just need regular aerobic exercise. Doctors recommend raising your heart beat for half an hour at least three times a week. That’s three short jogs each week. Or three short bike rides. That doesn’t seem unreasonable, right? This form of exercise actively burns through your fat stores. It also provides countless other health benefits.
Aerobic exercise is a good starting point. But, if you want to see quick results, you should intersperse it with anaerobic workouts. This involves faster, more explosive movements. Think sprinting compared to marathon running. Activities like kickboxing and rock climbing are all anaerobic exercises. One way to achieve anaerobic results is by inserting short sprints into your jogging schedule. It’s called interval training. These short, sharp burst of energy blast through fat much faster.
Sometimes, it’s not just a poor lifestyle that leads to weight gain. It can also be the result of hormonal imbalance. It’s particularly common in those middle-aged and older. If that sounds like you, it might be worth trying hormone therapy for men. It’s also useful if you’re having trouble sleeping. Of course, it’s worth taking this route alongside the diet and exercise advice here.
Proteins and Fibre
Earlier, we covered the foods you shouldn’t eat. But, which foods should you be eating? Well, proteins and fibre are at the top of the list. Foods that are rich in protein include fish (especially salmon), and lean meats. Fibre is also incredibly useful as it is easily digested rather than turned into fat. This mostly consists of lots of vegetables.
There you have it, folks! A foolproof plan for male weight loss. Where would you start?